Category: Richmond, VA

  • Abrasaurus Rex

    2 strangers lurked in the gloom at the strangers parking lot as YHC rolled in making it 3 gloompadres. The SF was staked into the soil, we met up, waited for any latecomers and moseyed to the trailhead and down around the football field and back to the east helipad.

    Warmarama

    • 10 Busch Garden Machines IC
    • 10 Hill Billy Walkers IC
    • 10 Slow Merkins IC
    • Choo Choo Runners
    • The 3 Wives

    COP 1 – Quarter Pounder on the Bermuda Dew! MoT – Karaoke the football Field.

    • 100 Flutter Kicks
    • 75 WWIIs
    • 50 Penguins
    • 25 Heels To Heaven

    COP 2 – 11’s from east to west helipad. Mountain Climbers & Fox Holes

    Run down the clock with Commandos on the east helipad and state the 5 core principles.

    CoT – Numbers and Names.

    Prayers requests- for Dexters family, his wife just lost her sister to cancer after battling for 10 years. Prayers for Handshakes niece as she battles with cancer.
    Announcements – IPC Week 4 tomorrow at 0700 – The Lumberyard. Schedule change: swapping ruck to Mondays and KB’s to Tuesday.

    In your darkest times be a light to someone else by staying strong in your faith. You never know when that someone might be watching.

  • Ten Strong for the Reverse Caroline Challenge

    Ten Strong for the Reverse Caroline Challenge

    Ten enthusiastic runners showed up this morning for a nostalgic route—the reverse Caroline with a few creative tweaks. But this wasn’t just any ordinary run.

    The Mission

    Today’s special challenge: count every port-a-jon along the route. The PAX member with the highest count would earn bragging rights and a special prize at the end.

    The Results

    After the run, we gathered to reveal our counts. The competition was tight:

    • Splinter and Chippendale each spotted 9 port-a-jons
    • Sippy Cup took the victory with a total of 10

    The Prize

    YHC is currently developing a port-a-jon tracking iOS app (because why not?). As our winner, Sippy Cup will receive a lifetime subscription complete with an exclusive promo code when the app launches.

    Congrats to Sippy Cup on the sharp eyes, and respect to all ten who posted this morning! 🏃‍♂️

  • Coffee at the Lounge

    The 5 studs that were obviously the targets of the orbiting satellites thought they had a Chaplain Q to look forward to but got sucked into a Rosie time warp while waiting for coffee to brew.

    Standard lounge warmup in conversation while Doozy told stories of a Radford parent weekend. He found a college party for his M and daughter, saw the sign that said “Hot Moms Enter Here”, dropped his M off, yada, yada, yada, he picked them up later in the day. If you are in a college acapella group on parent weekend – the obvious choice of song to sing is “Stacey’s Mom” – no one in the audience will feel uncomfortable, especially if the lead singer is obviously scanning the crowd for eye contact during the performance.

    Doors – various exercises at each numbered door looking for alternative outlets for coffee makers. 3 total burpees were performed, staying withing the threshold set for the lounge. Kubota would have appreciated the pace of the first loop around the school. Mosey to the playground for 3 mini-Murph rounds – 5 pullups, 10 merkins, 15 squats – run the loop. At this point YHC realized we had entered the time warp as these men blew through the exercises and still had over half the time left to fill.

    Round of various Mary through the mumble chatter on the basketball courts. Another round of doors, this time OYO, increasing merkins. Good thing there are only 10 doors at this school and not 20+ like the original SOT (Lugnut remembers). Random bench work – step ups, dips, inclines, squats. Finish off with another round of Mary. YHC fought off the encouragement to end early to check the coffee and filled the entire 45 minutes.

    NMM

    Good times and discussion at the DTH firepit last night – good things to come. Machismo found out that he can work out on Saturdays too and is making the official launch of Bon Iron on Saturdays. A new KB workout possibly coming to RVA soon. New CSAUPs discussed – many options on the table – some good ideas, the stupider the better.

    Highlight discussion topic – COFFETERIA – trying to piggy back on the success of the Circus Maximus onsite brewing extravaganza, YHC encouraged trying onsite coffee at other AOs. The Lounge at Twin Team has been kicking around the idea since the summer when Last Call found an outlet nearby. Finally the crew was able to make it happen today, Last Call brought the coffee maker, YHC brought some fixings, and 3 non-coffee drinkers and 1 caffeine aficionado stuck around for some high quality 2nd F. Now that the coffee is flowing, expect it at Twin Team on a regular basis.

  • A Toast to Gypsy

    Runners, walkers, rucker, dogs united for various routes around Godwin HS.

    Here’s where the runners traveled:

    • R on Pump
    • R on Buffapple
    • L on Singingwoods
    • R on Brookmont
    • L on Cox
    • R on Cedar Knoll
    • R on Cottrell
    • L onto path through Deep Run Park until it dumps out onto the main road
    • 5s – L on Ridgefield, R on Falconbridge, R on Pump
    • 4s – R on Ridgefield, L on Raintree, R on Maremont, Circle Godwin

    Numberama, Nameorama, COT

    MOLESKIN

    The PAX hoped to raise a glass to Gypsy but the allure of the fartsack or perhaps wedding day jitters kept him away.  Alas, maybe we can roast, I mean toast, Pinto when the time comes.  As the darkness lingers, it seemed like a great day to go through the park, makes sense to YHC.  No one got lost enough that they didn’t make it back.

    ANNOUNCEMENTS

    Safe travels to Eqypt for Pigskin

    2nd F Lunch Tuesday the 14th noon

    Prayers for Ramp Build tomorrow

    F3 Recruitment efforts tomorrow – See Mr. Rogers or EF for details

  • 7 or 8 For Ruck N Run

    7 or 8 Men (the mind is the first to go) posted on a beautiful Thursday morning. 4 ruckers and 3 runners. Corned Beef lead the ruckers and the runners ran. I assume the runners went about 3.5 miles and the ruckers went 2 to 2.5. Corned beef and Mustang kept the ruckers going at a pretty good pace. We met back in the parking lot for numberama, namearama and the prayer.

  • 4 Corners of Pearsons Corner

    5 men posted on a beautiful fall 50 degree morning. Yardsale warmed us up with a mosey around the parking lot, hillbilly’s, SSH’s, LBC’s, hand release merkins, heels to heaven and probably a couple others. Todays challenge was to do 20 reps in each of the 4 corners and have each exercise be different. The 5 guys took turns calling out the exercises. We were running out of options we could think of when we ran out of time. We finished up with a circle of fire (10 merkins for each guy). Numberama, Namearama and Surf & Turf took us out. The mumble chatter was a lot of fun this morning. We learned a lot of things not to do or say to your wife but not many tips on what to actually say or do. Maybe next week

  • Kubota Potato

    Seven strong yesterday morning at the earliest original AO in the land!

    COP

    Hill Work

    Triangle Park Work

    Four Corners

    5MOM

    Numbers

    Names

    Announcements

    Gomer took us out!

    NMS:

    Fun morning. Glad I was able to hold the potato for 45.

    Kubota

  • Morning Beatdown: Four Strong at WDog

    Four dedicated regulars showed up this morning ready to work. Here’s how the workout unfolded:

    The Warm-Up

    We started with a mosey around the bird park, passing the pump house before heading to the bottom of the triangle. Once there, we knocked out our warm-up routine:

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Imperial Walkers x 10
    • Merkins x 10
    • WWII x 10

    Exercise #1: The Hill Challenge

    Three rounds of progressive work—10 reps, then 20, then 30 each round:

    • Run backward up the hill
    • 10 merkins at the top
    • Run to the stop sign at the corner
    • 10 squats
    • Run down the hill
    • 10 WWII sit-ups

    Exercise #2: The Caroline Tower 11s

    We moseyed over to the Caroline Tower for a classic 11s session:

    • Run up the stairs: 10 merkins
    • Run down the stairs: 1 WWII
    • Continue the ladder all the way down to 1 merkins and 10 WWII

    The Finish

    We moseyed back to the flag for some solid abs work, followed by a short and sweet meditation to close things out.

    Black Space took us home.

    Respect to the four who posted today. 💪

  • Blue Light Special

    16 average joes were joined by a special appearance by RVA’s finest. No strip searches were required but plenty of suspicious characters are now under investigation. Here is how things went down according to Florence’s body camera.

    Mosey down to the cul de sac (furthest point of the AO) with Florence joining us. Salutations and disclaimers were disclosed and warm ups commenced. Exercises included SSH’s, Helis, DQ’s, Dead Man Hang, Cherry Pickers, Ukrainian Soldiers, Copperhead Squats, Imperial Walkers among others. Good times, Good times. Florence had to disperse at this point but full post credit is given, hopefully any future speeding tickets by YHC will be overlooked in exchange.

    Wosey to the edge of the cul de sac for abtastic light pole 11’s. WWII’s and Heels to Heaven at each lightpole.

    Polar Lunges up the ramp (lunge walk with a squat at every 5th lunge) to notice the temptation of the open gate at the climax of the ramp. YHC avoided such seduction and proceeded onto the planned beatdown.

    Triple check was called with Hoedowns and Dirty Hookups. Timer tooth faries up the stairs and runs the loop.

    AG for the 6 at the top of the stairs.

    Dora in the Darkness was next up on the menu. 50 dips, 100 step ups and 150 incline merkins at the brick 1/2 wall. Timer runs to the flagpoles and back.

    Mosey BTTF for 60 seconds of plank, 6″, Yankee Aggressor & Southern Gentleman. Numbers/Names/Announcements/Prayers. YHC took us out. Make sure you compliment an outfit today.

    Announcements: NOJ leadership soak at Casa de DTH tonight. Come talk everything F3 in the hot tub of discussion. Suits are optional and seating is limited so arrive early. Good health and prayers for those participating in Grow Ruck this weekend in Cary, NC. Prayers for the furloughed workers during this uneasy time.

    NMS: PAX arrived to see RPD already onsite. Many anticipated another encounter with “Bobby” only to be relieved that Florence had paid a special visit to the Forge. Great to see him start the day (ending his) with us and provide tales from the streets. Appreciate his service and commitment to the community. Great numbers this morning with plenty of good chatter and chuckles throughout the beatdown. Plenty of mobility to keep the chill off. Great job today fellas. Thank you for the opportunity to spend the morning with you.

  • 14 Strong for a Morning Beatdown

    14 Strong for a Morning Beatdown

    Fourteen men showed up this morning ready to work, including Titan, a visitor from Charlotte, NC, and an FNG. Here’s how the beatdown went down:

    The Warm-Up

    We kicked things off with a mosey down to the parking lot at Movement Church, stopping for two burpees at each street we crossed. Once we arrived, it was time to get loose:

    • Deadman hang
    • SSH x 25
    • DQ x 10
    • LBCs x 20
    • Imperial Walkers x 10
    • Merkins x 10
    • WWII x 10

    The Main Event

    Exercise #1: We tackled a classic 11s routine—push-ups on one end, sit-ups on the other, with runs between each set on the fresh asphalt.

    From there, we moseyed up to the parking lot at Seventh Street Christian Church, hitting two burpees at each street along the way.

    Exercise #2: Time to bring the pain. Bearcrawl to the first light post and knock out 10 merkins, then run to the second light post for 20 merkins. Bearcrawl to the other end, turn around to the second light post for 30 merkins, then run back to the first light post to finish with 40 merkins.

    The Cool Down

    We moseyed back to the Mary Munford Elementary School for some abs work and a short, sweet meditation to close things out.

    Announcements

    Welcome to the F3RVA, Darkwing! We’re glad to have you.

    Reminder: There’s a workout called SCC (St. Christopher Country Club) every Monday at St. Christopher’s track. Come get after it.

    OBT took us out.

    P.S. It was truly a privilege to lead this morning’s beatdown. Thanks to all of you for showing up and graciously enduring what can only be described as my “creative interpretation” of a workout. Your willingness to suffer through my questionable workout does not go unnoticed—or unappreciated. You guys are AWESOME!